Your first contest prep: what 16 weeks really looks like

Your first show is exciting, and it's also where most people make avoidable mistakes: starting too late, dieting too fast and forgetting that posing is half the score. Here's how a well-run 16-week prep usually unfolds.

Before week 1: pick the right show

Choose your federation and division first (bodybuilding, classic physique, men's physique, bikini, wellness or figure), then pick a show that gives you enough time. If you're not already fairly lean, 16 weeks may not be enough. Start earlier rather than crash dieting.

Weeks 1–4: set the foundation

• A moderate calorie deficit and high protein.
• Training stays heavy to keep muscle.
• Weekly check-ins with photos, body weight averages and measurements.
• Start posing practice now, not in the last month.

Weeks 5–12: the long middle

A steady rate of loss of roughly 0.5 to 1% of body weight per week is the range research suggests for keeping as much muscle as possible. Calories come down and cardio goes up gradually, only when progress stalls. Hunger and fatigue build here, which is why coaching and accountability matter most in this stretch.

Weeks 13–15: refine

• Conditioning is judged from photos each week.
• Posing gets daily practice, including your routine and transitions.
• Suit, tan, heels or trunks and show-day logistics are locked in.

Week 16: peak week and show day

Peak week is about looking full and sharp on stage, adjusting carbohydrates, water and training based on how your body responds. Done well, it's small, deliberate changes, not extreme water cutting. Show day has its own plan for meals, pump-up and timing.

After the show: the part most people skip

Recovery matters as much as prep. Calories come back up gradually, training stays consistent and the goal is to regain health and performance without rebounding far past your starting point.

Alexey has prepared competitors for the stage since founding Forak Fysique in 2016. Every prep is built backward from your show date.